Around the World Superman Hold

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus

Sakonni ga Around the World Superman Hold

Around the World Superman Hold wani babban motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da ƙananan baya, glutes, kafadu, da ciki, don haka haɓaka ƙarfi da kwanciyar hankali. Kyakkyawan zaɓi ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da matakan motsa jiki na mutum ɗaya. Mutane za su so yin wannan motsa jiki ba kawai don gina mahimmanci mai mahimmanci ba, wanda ke da mahimmanci ga ƙarfin jiki da kwanciyar hankali, amma har ma don inganta matsayi, rage ciwon baya, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Around the World Superman Hold

• Haɗa ainihin ku kuma ɗaga hannuwanku, ƙirji, da ƙafafu daga ƙasa, shigar da matsayin Superman.
• Daga wannan matsayi, sannu a hankali matsar da hannayenku a cikin wani motsi na zagaye-da'irar zuwa ɓangarorin ku sannan zuwa ƙasa zuwa ƙafafunku, ajiye su daga ƙasa a cikin motsi.
• Yanzu, juya motsi ta hanyar mayar da hannunka zuwa tarnaƙi sannan kuma a gabanka, kammala motsi na "a kusa da duniya".
• Yi ƙoƙarin riƙe wannan matsayi kuma ci gaba da motsi na hannu na akalla daƙiƙa 30 zuwa minti ɗaya, dangane da ƙarfin ku da juriyar ku.

Lajin Don yi Around the World Superman Hold

• ** Shiga Jigon ku ***: Don samun mafi kyawun wannan motsa jiki, yana da mahimmanci don haɗa tsokoki na asali. Wannan yana nufin ƙara maƙarƙashiya kamar kuna shirin ɗaukar naushi. Wannan ba wai kawai yana taimakawa wajen inganta ma'aunin ku ba amma yana ƙara tasirin motsa jiki.
• **A Gujewa Takura Wuyanka**: Kuskure na yau da kullun don gujewa shine takura wuyan ku ta hanyar duba sama ko kuma cusa hantarki a kirji. Maimakon haka, kiyaye wuyanka tsaka tsaki ta hanyar kallon ƙasa. Wannan yana taimakawa wajen hana duk wani raunin wuyan wuyansa.
• **Motsa jiki a hankali**: Lokacin yin ɓangaren ''around the world'' na motsa jiki, kauce wa

Around the World Superman Hold Tambayoyin Masu Nuna

Shi beginners za su iya Around the World Superman Hold?

Ee, masu farawa zasu iya yin motsa jiki na Superman na Duniya, amma yana da mahimmanci don farawa a hankali kuma tare da tsari mai kyau don kauce wa rauni. Wannan motsa jiki da farko yana kaiwa tsokoki a baya da kuma cibiya, don haka yana da mahimmanci don tabbatar da cewa waɗannan wuraren suna da ƙarfi don ɗaukar motsi. Idan kun kasance mafari, kuna iya farawa tare da ainihin Superman Holds kafin ci gaba zuwa bambancin duniya. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi. Hakanan yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Around the World Superman Hold?

• Side Plank Superman Rike: Kama da bambancin plank, amma wannan lokacin kuna riƙe da katako na gefe kuma kuna ɗaga hannun ku da ƙafarku don samar da babban mutum.
• Dogara Superman Riƙe: Wannan ya haɗa da kwanciya mai sauƙi a cikin ciki da ɗaga hannuwanku da ƙafafu daga ƙasa, riƙe matsayi na 'yan dakiku kafin a sakewa.
• Rikicin Superman Superman na Swiss: Tare da wannan bambancin, kuna amfani da ƙwallon Swiss. Kuna kwance da ciki akan ƙwallon kuma ku ɗaga hannunku da ƙafar kishiyarku, kama da kamannin superman.
• Tsuntsaye Dog Superman Rike: Ana yin wannan daga hannaye da gwiwoyi. Kuna ɗagawa kuma ku miƙe hannunku da ƙafarku, kuna riƙe na ɗan daƙiƙa kaɗan kafin ku canza zuwa wancan gefen.

Me suna da abin da ya sanya ɗaukehawa ga Around the World Superman Hold?

• Deadlifts na iya haɗawa Around the World Superman Hold ta ƙarfafa ƙananan baya da hamstrings, wanda zai iya taimakawa inganta siffar ku da juriya a cikin Superman Rike matsayi.
• Tsuntsayen Dog na Tsuntsaye kuma na iya haɗawa Around the World Superman Hold yayin da suke aiki iri ɗaya - tsokar tsokar kashin baya tare da bayanku, da haɓaka daidaito da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye Superman Hold.